CrossFit Carolina Beach – Competitors Training
– Strength: Continued from last week +5%. There should be no misses with your snatch and all sets of Box Squats should be fast. If you’re wondering how fast these should be, post a video in our Facebook group for critique.
Metcon: This piece was last tested on 3/18. You should be able to complete this near UB and not have to do any burpees. If your T2B breaking these into reasonable sets knowing that this will interfere with your front rack lunges – anterior core. The second piece today should be near maximal effort – go for big sets.
Strength/Skill
A: Squat Snatch (6 x 2 @80%, every 90s. – reset on each rep.)
B: Wide Stance Box Squats (8 x 3 @55% + 25% of chain, every 60s.)
C: Kneeling jump + box jump (6 x 3. Rest 60s.)
https://www.youtube.com/watch?v=YdKpRwTguX8
Conditioning
D: Abs of Steel (Time)
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
Rx+:(135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55)
L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)
Rest 10:00 then part 2
E: Metcon (AMRAP – Rounds and Reps)
Rest 10:00
For time:
45 Power Cleans (135, 95)
45 Thrusters (135, 95)
Accessory Work
F: Metcon (No Measure)
Banded Pull-through: 4 x 25. Rest 60s.
OR
Strict Reverse Hyper: 4 x 25. Rest 60s.